We hate to say it, but autumn is here. So for you avid runners, it's time to start battling the cold and dark nights and mornings.
But don't let that put you off!
Make sure you keep follow these top tips from Boutique Sport's Glambassador and personal trainer Mollie Millington to keep you safe and motivated all winter long.
Find a running buddy
It will not only help to keep you motivated, but it will be fun to have someone to talk to and compete against. You could also try joining a running club near you.
Wear light colours and/or reflective gear
You want cyclists, pedestrians and cars to be able to see you. If they see you, there is less of a chance they will hit you as you cross the street. Simple.
Change up the route
Vary the times you run and the routes you take. It will make your training interesting and allow you to explore more. It will also make sure that strangers do not expect to see you at the same time and place every day.
Enjoy the sounds of the city
When running it is best to be aware of your surroundings to avoid collisions with those cyclists, pedestrians and cars (it is a two-way street after all).
Leave the MP3 player at home and have a listen to what is around you. Although the beat might help you stay on pace, you can take this opportunity to focus on your breathing pattern and technique.
Stick to populated areas
Run along main roads that are brightly lit if you are by yourself. Avoid dark alleys, deserted parks, and unlit canal paths. If you think you are being followed, run to a public place, like a shop or restaurant, and have a quick rest.
Tell a friend where you are going and when you will be back
Just like a blind date with someone you met on the internet, you want to let your flatmate know where you are going on your run and how long you will be.
If you aren't back by a certain time, they will be able to use that info to retrace your steps. Hopefully they will never need to do so, but if you have an unexpected injury, you will be grateful!
Find a local track
Training on a track is fantastic for speed work as well as endurance training. You will know exactly how far you ran as well as meet others who are passionate about running. The UK Running Track directory can help you find one.
Run to work or after work or during work
Kill two birds with one stone and run to or from work. It will save you some money and lessen your impact on the environment. Samsung Home Run is a fantastic programme in London that will carry your bags for you to make the run home a little easier.
If you are lucky enough to have a shower at work, squeeze in a run mid-day to relieve stress from your morning meeting.
THE BEST BRIGHT GEAR FOR EVENING RUNS...
TOP 7 RUNNING TIPS FROM THE PROS
ADD VARIETY TO YOUR RUN AND STAY MOTIVATED